5K Sub-20 Training Plan
Running a 5K under 20 minutes (average pace 4:00 min/km or 6:26 min/mi) is one of the classic benchmarks for competitive runners.
This 12-week plan, designed by Olympian runner Ilya Tyapkin, combines endurance, speedwork, and strategic recovery to help you line up on race day ready to smash the sub-20 milestone.
✅ Structured intervals from 200m to 1000m
✅ Tempo and progression runs for strength & pacing discipline
✅ Long runs up to 16 km for endurance
✅ Sharpening + taper phases for peak freshness
Training Plan Breakdown
Your training is structured into phases, each with a specific goal:
- Adapt & Base (Weeks 1–2) → Short intervals, easy runs, steady long runs
- Build (Weeks 3–5) → 400m intervals, progression runs, long runs up to 12 km
- Sharpen (Weeks 6–8) → 1000m intervals at race pace, longer tempos, long runs up to 16 km
- Recovery (Week 9) → Reduced mileage, easy aerobic runs
- Sharpen (Week 10) → Interval + tempo combo sessions
- Taper (Weeks 11–12) → Reduced volume, light strides, race prep
Sample Week Preview
Here’s a snapshot of Week 7 (Sharpen Phase):
| Day | Session | Load |
|---|---|---|
| Monday | Rest | — |
| Tuesday | 3 km WU + RD + 4 × 1000m intervals @ 4:00–4:05/km (500m jog) + 2 km CD | High |
| Wednesday | 8 km easy run | Medium |
| Thursday | 3 km WU + RD + 4 km tempo @ 4:15–4:20/km + 2 km CD | High |
| Friday | Rest | — |
| Saturday | 14 km easy run | High |
| Sunday | Rest | — |
Load = Low / Medium / High, guiding intensity for each day.
How Does the Training Plan Work?
The Sub-20 plan balances speed and endurance:
- Intervals (200m–1000m) → Improve speed & efficiency
- Tempo runs → Teach you to run fast at controlled discomfort
- Progression runs → Develop pacing discipline & finishing strength
- Long runs (up to 16 km) → Build mental and physical stamina
- Taper weeks → Reduce fatigue, sharpen speed for race day
What Paces Should I Train At?
This plan includes detailed pacing guidelines for every workout — from intervals to tempos, long runs, and recovery sessions. Each pace is carefully calculated to align with your race goal.
👉 All pace targets are clearly marked inside the downloadable PDF training plan, so you can follow the program with confidence and know exactly how fast (or easy) to run each session.
👉 Use the Pace Calculator to lock in your target splits.
Coach’s Insight
“Sub-20 is a tough but achievable milestone. Respect your easy days, hit your intervals with discipline, and treat recovery like training. Race day will then be about execution — not hope.”
— Ilya Tyapkin, Olympian Runner & Coach
Helpful Resources for Runners
- Race Day Checklist
- Gear Reviews
- Nutrition for Runners
- Injury Prevention
- Pace Calculator
- VO2 Max Calculator
Final Words
Breaking the 20-minute barrier is one of the most rewarding running achievements. This plan builds you up gradually so you arrive at race day confident, fast, and strong.
Remember:
- Easy days make hard days count
- Intervals are for discipline, not all-out sprinting
- Race day is the celebration of training
Your sub-20 5K is within reach — let’s make it happen.
